18
May
Today I will do what others won’t, so tomorrow I can accomplish what others can’t. – Jerry Rice.
Announcements
Online Classes
Weekdays: 9am•10am•4:30pm•6:30pm
Saturday: 9am
Sunday 9am & 10am yoga/meditation
CODE: 296-034-713
Live Free Miami – CrossFit
Prehab
12 Dumbbell Halo (6 each side)
DEMO: https://youtu.be/XYPbz32Vgu8
12 Dumbbell Sumo Squats
X3
WOD: Metcon (AMRAP – Rounds and Reps)
12min AMRAP
12 American Kettlebell Swings
12 Front Rack Reverse Lunges
12 Single Leg Jump Over
12 Goblet Squats
EXPLANATION AND DEMONSTRATION: https://youtu.be/xCUIXPDUnXE
Accessory Work
5 V-Ups
DEMO: https://youtu.be/nehQXD81LoQ
10 Flutter Kicks
DEMO: https://youtu.be/2c63nGXdLC0
X5